Jessica Chhai | Physiotherapist | Strength Coach

130/85/172.5 Total: 387.5kg 8/9 attempts After a massive grind with @alex.s.fomin / @grounded.strength.solutions over the past few months, we've managed to push through what I thought would be the limit for all three lifts in my first sanctioned comp- something I honestly was somewhat skeptical of. The attention to detail, programming and pivoting when it came to managing flare ups throughout this prep has been nothing short of amazing. Thank you fellow competitors for the inspiration in all your performances and the comradery even if I wasn't able to reciprocate in the moment due to stress (couldn't even listen for what was actually loaded or wait for the lights at the end of each lift) Super keen to see where this journey takes me regardless of the inevitable highs and lows that come with this sport. Special thanks to: - @rup_sphysio , @pelvicstrong and @pbphysio for keeping me in one piece and on my toes when it comes to the ever-evolving role of physios in rehab - @monica_performation for the much needed guidance with maintenance and cutting without sacrificing strength leading up to the comp - the community at @allin.barbell , whether it's hearing success stories in the world of getting fitter, stronger and being a better version of yourself, it never ceases to be inspiring - @thirds.co , kyrsen, thank you for the amazing cinematography and editing despite the lack of material to work with - @alphaatheletes and all the hard working volunteers for such a smooth and well run comp despite being such a major event over two days

If you want longevity in BJJ and to survive the blue belt blues, you need to prepare your knees for the positions you’re actually in. 3 simple focuses 👇 1️⃣ Train end-range control: don’t just avoid deep positions, own them (think S-sits, deep knee flexion) 2️⃣ Build strength through movement: knee cuts, sprawls and takedown entries shouldn’t just be “technique,” they’re actually conditioning 3️⃣ Expose, don’t avoid: gradually load these positions so your knees adapt instead of flare up Mobility isn’t just stretching, it’s being strong in the positions that matter. Train your knees like you train your BJJ or they’ll be the reason you stop. #BJJStrength #InjuryPrevention #KneeHealth #BlueBeltBlues #GrapplingPerformance

Massive congrats to all our lifters who stepped onto the platform at @australianpowerliftingalliance Mega Nationals this year and weightlifting States. The standard was unreal, and we’re proud to be part of your journey. Athlete Results: 🔥 Tiffany Tran (@tiffany.christina.tran ) incredible comeback just 8 months postpartum, coached by @leo_corpsmagna 🏆 Meaghan Trovato (@meagsstory ) 5x National Champion, coached by Damien H @odd_quad & @strong24_7 🥉 Natalie B (@n_inthemiddle ) bronze medal, tied total across all podium places 🥇 Clair Angel (@angelpowerlift ) National Champion (U52kg), coached by @lizpowerlifts 💪 Linda Jensen (@lj308 ) 160.5kg National Record Deadlift, coached by @lizpowerlifts 👏 Fiona Wallace (@fiona_wallace ) left it all on the platform despite some tough calls, coached by @lizpowerlifts 🥇 Annie (@anneinthegym ) National Champion, clean sweep of all records + total, AND Best Lifter, coached by @sydneystrengthcoach ⚡ Matvi Kaplan (@kaplanmotti ) 282.5kg National Record Deadlift, coached by @sydneystrengthcoach 💥 Harry Lu 120kg bench press while managing a shoulder injury Weightlifting: 🏅 Penny (@penny_pirate ) — Best Female Lifter, State Masters On the ground support: PB Physio’s very own physios were there with first aid and physio helping lifters on the platform — 🩺 Wednesday AM @powerlifting_physio 🩺 Thursday @barbelle_physio 🩺 Friday @dat_strength_xp @pbphysio @pbphysio_olympicpark Couldn’t be prouder of this team — the grit, resilience, and execution on the day was something special. 🚀

Meet Jess @dat_strength_xp Our newest physio on the team. 4 years in and already making serious waves! Jess brings with her an athletic background : 🏋️‍♀️ National-level powerlifter 🥋 Also trains in BJJ & Hapkido Jess has a keen interest in helping powerlifters stay strong, move well, and keep hitting PBs without pain getting in the way. Drop her a 👋 below to welcome her to the team ! #physio #athlete #powerlifter

127.5/ 87.5/ 172.5. Total: 387.5kg (equal comp total, 5/9 attempts). Not my best performance but if I had to choose a time to fail hard and learn from it, I would prefer it to be much earlier rather than later. I definitely gained a much greater appreciation of the level of work and dedication needed in the sport of powerlifting - whether it's learning from other experienced lifters, managing externals more effectively, training consistently to comp standards or honing the mental aspects during prep and on game day. Major thanks to my coach @alex.s.fomin / @grounded.strength.solutions for the patience, keen eye for detail, goal setting and programming leading up til this point. The gains in training were beyond what I expected given the relatively short turnaround. Super keen to get back to the drawing board so this can be reflected on the platform. Shout out to @rup_sphysio , @pelvicstrong and @pbphysio for keeping me in one piece once again. Thank you to @thirdsmedia and Karlo- truly capturing and elevating the moment with the eye for aesthetics. And thank you to the community at allinbarbell as well as all the volunteers for the support/ making such a large event possible!

One of the biggest myths in lifting and rehab: “You should never feel your lower back.” Your lower back isn’t a glass structure to be protected at all costs. It’s designed to produce and tolerate force Avoiding spinal work doesn’t make your back safer... it often makes it less prepared when real load shows up in your deadlifts, RDLs or daily life Back extensions, RDLs and deadlifts don’t hurt people because the spine is weak They hurt when the spine is never trained with good form or progressively, then asked to do too much, too soon without appropriate recovery Feeling your lower back ≠ damaging it It often means you’re finally loading tissue that’s meant to work The goal isn’t recklessness. It’s building capacity That’s the philosophy behind Iron Core: ▪️stop treating the low back as fragile ▪️rebuild trust through controlled exposure ▪️train it to handle the loads you actually want to lift Strong backs aren’t avoided. They’re built.

Most people stretch because they feel tight. I stopped doing it just to feel loose. What changed my training wasn’t more range... it was what my body could actually control once it had it. That’s the difference most lifters miss. They chase sensation instead of capacity. Relief instead of readiness. This is the layer between rehab and performance the one that makes strength feel smoother, safer, and repeatable. If your warm ups feel busy but your lifts still feel unpredictable, this is probably the piece you’re skipping. This is where Iron Core starts not with more stretches, but with preparing your body to actually use the strength you have. Strong feels different when your body actually trusts the movement.

This body wasn’t built by doing everything "perfect" It was built by showing up consistently even when things felt messy, slow or uncomfortable with inevitable injuries. Progress looked like: • bulking when I wanted to stay lean • cutting without panicking about fatigue and strength dips • building my upper body instead of avoiding it • adding cardio for health, not just performance • taking accessories seriously instead of half-arsing them As a physio, I’ve learned this the hard way: perfection creates fear. progress builds trust. That’s the exact philosophy behind the Iron Core Method™ a system designed to help you get stronger without burning out your body or your confidence No chasing flawless form. No cue overload. Just steady progress, smarter training, and a body you can rely on in the long run If you’re done chasing “perfect” and ready to move forward in 2026, the Iron Core Method™ is built for you.

The trap bar isn’t the enemy. It’s a tool. It builds posterior chain strength, adds hypertrophy, and reduces spinal demand which is especially useful during rehab But here’s the quiet truth most lifters feel and don’t say out loud: If you want to be confident with the straight bar again, you eventually have to practice the straight bar again Deadlifting isn’t just strength. It’s a skill built through exposure, trust and progressive overload Avoidance feels safe after injury. But safety without progression turns into fear Iron Core exists to bridge that gap: ▪️use alternatives strategically ▪️rebuild mobility, bracing and capacity ▪️then reintroduce the lift you actually care about properly Not forcing. Not ego lifting. Just a clear path back to confidence. If you’ve been strong everywhere except the lift you avoid… this message is for you

Most lifters think they’re stuck because they’re not doing enough So they add more: • more weight • more volume • more cues • more programs • more YouTube advice And end up with the same result: • recurring injuries • underloading out of fear • overwhelm instead of confidence Unloading the bar isn’t quitting. It’s removing the noise. The Iron Core Method isn’t about lifting less forever - it’s about rebuilding the foundations most people skipped: ✔ mobility that actually transfers to the lift ✔ bracing that holds under pressure ✔ clear cues instead of cue overload ✔ strength you trust - not fear Because PRs don’t disappear when you unload. They show up when your body finally feels safe enough to express strength. If you’re tired of cycling between pain, confusion, and stalled progress- this is exactly who I built Iron Core for. Strong comes after stable. #deadlift #powerlifter #powerlifting #gym #gymmotivation

This deadlift didn’t fail at the knees or the hips. It failed before the bar even left the floor. A rushed or overly sudden grip changes how tension is distributed through the chain. Instead of building controlled lat and core engagement, you spike tension too early which slows down slack removal and leaves you with nothing left at lockout By the time the bar reaches mid thigh, the system is already fatigued. The hips slow down The lockout disappears. Lockout strength isn’t just about glutes. It’s about how well you manage tension from the start. Smooth grip → controlled slack pull → better force transfer → stronger lockout. This is one of the most common reasons I see lifters miss otherwise makeable weights especially outside powerlifting. If your lockout keeps failing “for no reason,” this is likely the reason. #deadlift #powerlifter #powerlifting #gym #gymmotivation

Most non-powerlifters make the same mistake with deadlifts- grip it and rip it. And it feels powerful until your lower back is the one doing all the work Here’s why it becomes a problem When you yank the bar without taking the slack out, you skip the two things that actually keep your back safe: 1️⃣ Bracing- building internal pressure before the bar moves 2️⃣ Wedge position- locking your hips, lats and spine into a stable pulling shape Without these, the bar drifts forward → your torso collapses → your lumbar spine takes the full load instead of your legs, hips and lats That’s where “deadlifts hurt my back” usually comes from- not the actual weight but the setup. If you’re not a powerlifter, you don’t need a max-effort hype ritual but you do need structure: ✔️ Pull the slack out ✔️ Feel the bar connect to your body ✔️ Brace → then push the floor away You’ll lift smoother, feel stronger and your low back will finally stop getting punished #deadlift #powerlifter #powerlifting #gym #gymmotivation #strengthtraining #benchpress #squat #bracing #strengthcoach #gymtips #backhealth #explorepage #gymreels #rdl #gymeducation #powerliftingtips #powerbuilding #workout #powerliftingmotivation